Free performance Psychology Resources
find clarity about how it happened to do it differently next time
"What we resist, persists. What we accept, transforms."
We need to pay attention to our thoughts and feelings to understand their impact and to work with them. This worksheet helps you identify your thoughts, their impacts, and the most effective strategies for change.
Your entries stay private to this device — nothing is saved or sent anywhere.
Do this exercise
Six-column exercise: Trigger, Feeling, Thought, Core Value, Strategy, and Action.
Do this exercise
Six-column exercise: Trigger, Feeling, Thought, Core Value, Strategy, and Action.
| Trigger | Feeling | Thought | Core Value | Defusion | Action |
|---|---|---|---|---|---|
Describe the circumstance.
What emotions and sensations?
Define the thought.
Why does this matter?
What strategies are helpful for removing the “bite” from it?
What’s the plan for next time?
Describe the circumstance.
What emotions and sensations?
Define the thought.
Why does this matter?
What strategies are helpful for removing the “bite” from it?
What’s the plan for next time?
Describe the circumstance.
What emotions and sensations?
Define the thought.
Why does this matter?
What strategies are helpful for removing the “bite” from it?
What’s the plan for next time?
Using Visualization to Enchance Competition Performance
Adapted from: Volgemute, Krauksta, and Vazne (2006). LASE J Sport Sci.
Use this worksheet to mentally rehearse your competitive environment, then replace typical responses with your greatest performance imagery.
Your entries stay private to this device — nothing is saved or sent anywhere.
Do this exercise
Two-part exercise: typical competition experience, then your greatest performance.
Do this exercise
Two-part exercise: typical competition experience, then your greatest performance.
Part 1 — Typical Competition Experience
Approach a place, through imagery, where you have recently competed or have vivid memories of a competition. Allow yourself to experience the sensations that may accompany a competitive experience for you. That is, if you typically get nervous or psyched up before competition, allow yourself to feel those emotions.
List some typical emotions or feelings that you experience before competing:
Imagine yourself at different times before competition, making it as real and vivid as possible. If you typically have a pre-competition routine, imagine yourself following the steps of that routine up to the point where you are competing. Remember to use all your senses. Write down in the space below what you typically do before competition:
Competition Time: imagine yourself in an actual competition situation, doing what you would typically do, with your typical emotional and physical reactions.
Part 2 — Greatest Performance
Now, redo the exercise with your greatest performance in mind.
List the emotions that you will experience before competing:
Imagine yourself following the steps of your pre-competition routine up to the point where you are competing. Remember to use all your senses. Write down in the space below what you will do before competition:
Competition Time: imagine yourself in an actual competition situation, with your updated imagery.
Waterstone Psychology · Reflective Exercise
Values Inventory
Select the values that matter most to you, rate how important each one feels, and watch them form a personal word cloud — then explore three small ways to live each one today. Tap to begin.
Values Inventory
Select the values that matter most to you, rate how important each one feels, and watch them form a personal word cloud — then explore three small ways to live each one today. Tap to begin.
"When we know what we stand for, we know how to stand."
Values are the qualities of being and doing that give your life direction. Unlike goals, they aren't finished — they're lived. Review the list below and select the values that feel most alive and important to you right now. Aim for around ten, but trust your instinct.
Step 1 · Choose your values
Click any word to select or deselect it.
Step 2 · Rate their importance
Use each slider (1 – 10) to indicate how important the value feels right now. Your ratings shape the size and prominence of words in your cloud.
Step 3 · Your personal word cloud
More important values appear larger, bolder, and more prominent — just like a true word cloud.
Step 4 · Three ways I can improve this value today
For each selected value, write three small, concrete actions you could take in the next 24 hours to live it more fully.
Would you like support translating your values into lived practice?
Book a Consultation
Goal Hierarchy Exercise
Based on Angela Duckworth's Grit. Map your goals across three tiers — ultimate purpose, the projects that serve it, and the daily actions that feed those projects — so you can drop the distractions and focus on what matters.
Based on Angela Duckworth's Grit. Map your goals across three tiers — ultimate purpose, the projects that serve it, and the daily actions that feed those projects — so you can drop the distractions and focus on what matters.
Step 1
Brain Dump
Write down everything you want to do, achieve, or work on. Add as many or as few as you need — don't filter.
Write down everything you want to do, achieve, or work on. Add as many or as few as you need — don't filter.
Step 2
Circle Your Top 5
Tap the star next to your five highest-priority goals.
Tap the star next to your five highest-priority goals.
Stars live next to each entry in Step 1 — open that step and tap the ☆ beside up to five goals.
Step 3
Eliminate the Rest
Everything you didn't star becomes your avoid-at-all-cost list.
Everything you didn't star becomes your avoid-at-all-cost list.
Spread your energy across too many pursuits and none of them get oxygen.
Avoid-at-all-cost
- Your unstarred goals will appear here.
Step 4
Map the Hierarchy
Tag each Top 5 goal as Top, Mid, or Bottom and connect each one upward.
Tag each Top 5 goal as Top, Mid, or Bottom and connect each one upward.
Top = lifelong "why" · Mid = the projects · Bottom = daily tasks. If a task doesn't connect upward, drop it.
Star at least one goal above to begin mapping.
Live Hierarchy
Goal-setting exercise
SMART Goals Worksheet
Turn vague intentions into concrete plans. Define each goal so it is Specific, Measurable, Achievable, Relevant, and Time-bound — then track what you'll actually do next.
▾
SMART Goals Worksheet
Turn vague intentions into concrete plans. Define each goal so it is Specific, Measurable, Achievable, Relevant, and Time-bound — then track what you'll actually do next.
Reference
What makes a goal SMART?
▾
What makes a goal SMART?
Your goals (0 defined)
Define your SMART goals
Add one card per goal. Use the prompts under each letter to sharpen your thinking.
▾
Define your SMART goals
Add one card per goal. Use the prompts under each letter to sharpen your thinking.
Thinking Traps Worksheet
Cognitive distortions are habitual, automatic ways of thinking that bend reality and fuel difficult emotions. Use this worksheet to spot them, challenge them, and build a more balanced response.
"Between stimulus and response there is a space. In that space is our power to choose our response." — Viktor Frankl
1. Reference — The Common Thinking Traps
Skim the list below. Most people lean on two or three favourites under stress.